The Side Plank is an exercise common in pilates and yoga. It primarily targets the obliques and to a lesser degree also targets the abs and glutes.
STEP 1 – Lie down on your left side on an exercise mat. Place your feet together on top of each other.
STEP 2 – Next, place your left hand on the mat under your left shoulder.
STEP 3 – Begin exercise by pressing into your hand and raising your hips so that your body forms a straight line from your ankles to your shoulders. Place your right hand on your right hip or raise it straight up in the air.
STEP 4 – Hold this position for the desired amount of time. For beginners we recommend holding it for 20-30 seconds initially, then gradually increase the duration as your core improves.
STEP 5 – Lower down and repeat on the right side.
TIP – If you have weak or painful wrists rest on your elbow and forearm. To reduce the resistance and make the exercise less intense, rest on either one or two bent knees.